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WOD

5 RFT of

  • 10 Burpees
  • 10 Pistols (L2: Medball Pistols, L3: Box Pistols)
  • 15 Calorie Row

WOD

4 RFT of

  • 10 L Raises from Pull-up Bar (L2: Strict Knee Raises)
  • 20 Alternating Pistols (L2: Medball Pistols, L3: Box Pistols)
  • Spider Crawl (length of gym)

 

WOD

3 RFT of

  • 10 Alternating Pistols (L2: Medball Pistols, L3: Box Pistols)
  • 20 Goblet Squats (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

Backsquat
3-3-3-3-3-3

3 RFT of

  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)
  • 10 Alternating Pistols (L2: to Medball, L3: to Box)
  • 20 Burpees

WOD

Overhead Squat

3-3-3-3-3-3

4 RFT of:

  • 16 V-Ups
  • 9 HSPU (L2: w/ pad, L3: 18 pike presses)
  • 12 Alternating Pistols (L2: to Medball, L3: to Box)

WOD

Row 1000 meters

Then:

7 RFT of:

  • 12 Alternating Pistols (L2: MedBall, L3: box)
  • 10 Box Dips
  • 8 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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